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Lift your left leg and step forward in an elongated stride. As your foot touches the floor bend both of your knees so that your left thigh is parallel to the floor and your right thigh is perpendicular to it. Make sure that your right heel is off the floor and that your eyes stay looking forward. Now push off with your foot and step back into your starting position and repeat with your other leg. Continue alternating lets making sure that your forward knee never travels past your toes and that your spine is kept straight through the whole movement.

Start off with doing 8 on each side and gradually build up to 12 on each side. When these seem too easy, start holding weights in your hands as you perform the lunges.

Step-Ups

If you don't have a step up bench then use steps in your house or garden instead. Face the step with your feet hip-width apart. Place your left foot up on the step making sure the whole foot is firmly on there. Exhale and press down with your left leg to bring your right foot up on the step. Both feet should be firmly planted on the step, then slowly lower your left leg back to the ground, leaving your right foot on the bench. Repeat. Make sure that your abdominals are pulled in during this exercise and that you do not arch your back.

Again start off with doing 8 on each side building up to 12. Once these seem too easy, start holding weights in your hands as you perform the step-ups.

These are more specific for your Adductor muscles.

Outer Thigh Leg Lifts

Lie on your right side with your legs at a right angle to your torso and resting on top of each other. Place your left hand on the floor in front of you for extra support. While keeping your hips squared raise your left leg into the air until you feel the muscle contract. Hold your leg in the air before slowly lowering back it into the starting position. Do your set and then roll over to work the other leg.

Inner Thigh Leg Lifts

Lie on your right side with your body in a straight line. Rest your head on top of your right arm. Keep your right leg straight while you slowly bend your left leg and place your left foot on the floor in front of your right leg. Holding onto your left ankle, gently raise your right leg a few inches off the ground. Complete a set and then roll over to work the other leg.

With both of the thigh lifts start off doing 8 on each side, building up to 12. As they become easier to do attach ankle weights for more resistance.

These are especially good for you Iliopsoa muscles.

Squats

Stand with your feet parallel and your legs shoulder-width apart. Rest your hands on your hips. While inhaling slowly lower your bottom as if you were about to sit in a chair. While you are doing this make sure that your knees do not go past you toes, keep your back straight and your eyes looking ahead. Exhale as you stand back up.

Start by doing 8 of these working up to doing 12. When they start to feel easier then hold hand weights in your hands while performing the movements.

Remember you can lose fat from your thighs and hips and look absolutely fabulous at the same time, you just have to start. Modify your diet as mentioned, do some form of aerobic activity 5 or 6 days a week and toning exercises 3 times a week. Say good bye to your hip and thigh fat today!

Learn more about this author, Louanne Cox.
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